Download - FIT IN 56 – BEGINNERS GYM WORKOUT PLAN · FIT IN 56 – BEGINNERS GYM WORKOUT PLAN Move from one exercise to the next with 30 seconds rest in between exercise. WEEK 1 to 4. DAYS

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FITIN56–BEGINNERSGYMWORKOUTPLAN

WEEK 1to4.

DAYSPERWEEK 2to4.Canrepeatworkoutsifyouwantovertheweek.

WORKOUTSPLIT Fullbodyx2.Upper/Lowerpairings.

LOGBOOK Recordtheweight&numberofrepsineachsetinthelogbookbelow.

NOTES Pairingupperandlowerbodymovements(a1&a2).Movefromoneexercisetothenextwith30secondsrestinbetweenexercise.Repeateachpairfor3setsbeforemovingontothenext.

PROGRESSION Aimtocompletemorerepsinthenextworkoutoruseaheavierweight.E.g.10to15reps.Ifyoudid10repsthefirstworkout,youwilltrytobeat10thenextworkoutandworkupto15.Improvequalityoftherepsandreallyfocusonfeelingthemuscleworking.Thelast2-3repsofeachsetshouldbedifficult.

RESTPERIODS 30secondrestbetweenexercisesorjustenoughtogofromoneexercisetothenext.

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Week1:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES

A1 LegExtension 3 10to12 30sec

Pullglutesintoseat.Clickhereforlegextensiontutorial

A2 LatPulldowns 3 10to12 30sec

Chestup,pullshoulderbladesdownthenelbows.Clickhereforlatpulldowntutorial

B1 LegCurls 3 10to12 30sec Pullglutesintoseat.Clickhereforlegcurltutorial

B2 ChestPressMachine 3 10to12 30sec Keepshoulderbladespinnedback.Clickhereforchestpressmachinetutorial

C1 DBFrontFootElevatedSplitSquats

3 10to12 30sec Pushthroughheels,keepkneestraight.Clickhereforfrontfootelevatedsplitsquat

C2 SeatedRowMachine 3 10to12 30sec

Pullshoulderbladesbackanddown.Clickhereforseatedrowtutorial

D1 Plank 2 Holds 30sec Keepbodyinstraightline.Clickhereforplanktutorial

E1 Cardio(Anymachine) 10–20min


A1 LegPressorHackSquat 3 10to12 30sec

Pushthroughheels.Keeplowerbackinpushedintothepad.ClickhereforlegpresstutorialClickhereforhacksquattutorial

A2 NeutralGripLatPulldowns 3 10to12 30sec

Chestup,pullshoulderbladesdownthenelbows.Clickhereforneutralgriplatpulldownstutorial

B1 DBGobletSquats 3 10to12 30sec Hipsback,kneesout,heelsplanted.Clickhereforgobletsquattutorial

B2 DBShoulderPress 3 10to12 30sec Pressoverears,controlthewaydown.ClickhereforDBshoulderpresstutorial

C1 HipAbductionMachine 3 10to12 30sec Pushkneesoutandglutesintoseat.Clickhereforhipabductionmachinetutorial

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C2 RopeFacePulls 3 10to12 30sec

Pullshoulderbladesbackanddown.Clickhereforfacepullstutorial

D1 SidePlank 2 Holds 30sec Keepbodyinstraightline.Clickhereforsideplanktutorial




















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Pushthroughheels.Keeplowerbackinpushedintothepad.

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ClickhereforlegpresstutorialClickhereforhacksquattutorial





















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FITIN56–BEGINNERSGYMWORKOUTPLAN

WEEK 5to8.

DAYSPERWEEK 2to4.Canrepeatworkoutsifyouwantovertheweek.

WORKOUTSPLIT Fullbodyx2.Upper/Lowerpairings–Exerciseprogressionsandincreasedreps.

LOGBOOK Recordtheweight&numberofrepsineachsetinthelogbookbelow.

NOTES Pairingupperandlowerbodymovements(a1&a2).Movefromoneexercisetothenextwith30secondsrestinbetweenexercise.Repeateachpairfor3setsbeforemovingontothenext.

PROGRESSION Aimtocompletemorerepsinthenextworkoutoruseaheavierweight.E.g.10to15reps.Ifyoudid10repsthefirstworkout,youwilltrytobeat10thenextworkoutandworkupto15.Improvequalityoftherepsandreallyfocusonfeelingthemuscleworking.Thelast2-3repsofeachsetshouldbedifficult.

RESTPERIODS 30secondrestbetweenexercisesorjustenoughtogofromoneexercisetothenext.

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Week5:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTESA1 DBGobletSquats 3 15to20 30sec

Hipsback,kneesout,heelsplanted.

ClickhereforgobletsquattutorialA2 LatPulldowns 3 10to12 30sec

Chestup,pullshoulderbladesdownthenelbows.

ClickhereforlatpulldowntutorialB1 BracedBulgarianSplitSquats 3 10to12 30sec Pushthroughheels.Don’tletkneeacrossthe

body.Clickhereforbracedbulgariansplitsquatstutorial

B2 FlatDBpressorPushups 3 10to12 30sec Keepshoulderbladespinnedback.ClickhereforFlatDBpresstutorialClickhereforPushuptutorial

C1 DBRDL’s 3 10to12 30sec Kneessoft,pushhipsback,keepspineneutral.ClickhereforDBRDL'stutorial

C2 SinglearmDBrow 3 10to12 30sec

Chestup,Pullshoulderbladesbackanddown.Clickhereforsinglearmrowtutorial

D1 ShoulderTaps 2 10e/s 30sec Keepfeetwide&hipslocked.Clickhereforshouldertapstutorial


Week5:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTESA1 LegPressorHackSquat 3 15to20 30sec

Pushthroughheels.Keeplowerbackinpushed

intothepad.ClickhereforlegpresstutorialClickhereforhacksquattutorial

A2 NeutralgripLatPulldowns 3 10to12 30sec


B1 KB/DBSumoDeadlifts 3 15to20 30sec Hipsback,kneesout,heelsplanted.Clickhereforsumodeadliftstutorial

B2 InclineDBPress 3 10to12 30sec 45-60Degrees,Keepshoulderspinnedback.Clickhereforinclinepresstutorial

C1 DBHipthrusts 3 15to20 30sec Chintucked,pushthroughheels,squeezeglutes.ClickhereforDBhipthruststutorial

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C2 Lateralraises 3 15to20 30sec

Thinkaboutliftingoutnotup.Clickhereforlatraisestutorial

D1 PallofPress 2 10e/s 30sec Shoulderspinnedback,coretight.Clickhereforpallofpresstutorial




















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Wehopeyouhaveenjoyedthe8weekFITin56workouts.Theseworkoutsaredesignedtogetprogressivelyharderovertheweeksandyoushouldnowfeelalotstrongerthanyoudid8weeksago!Wehopethatyoucanusethese8weeksasabasetocontinueonmakingimprovementswithyourbody,mindandoverallhealth.These8weeksareonlythebeginningofyourjourneyandweencourageyoutotakeallthetoolsyounowhaveandcontinuetopushyourselfgoingforward.

3Keysforyouwithtraininggoingforward;-Execution.Makingsureyouareusingtherightmusclestodotheexercisesandlimitinganyswinging/momentumineveryexercise.It'smuchbettertodoalightweightproperlythanuseaheavierweightandhavepoortechnique.-ProgressionYouhavetobeprogressingtoforceyourbodytoadapt. -Consistency Consistentlyworkingout. Consistentlyexecutingtheexercisescorrectly. Consistentlyprogressing.

Wewouldlovetohearsomefeedbackonthetrainingprogramandanythingthatyouthinkwecouldimprove.

Matt.

Download - FIT IN 56 – BEGINNERS GYM WORKOUT PLAN · FIT IN 56 – BEGINNERS GYM WORKOUT PLAN Move from one exercise to the next with 30 seconds rest in between exercise. WEEK 1 to 4. DAYS

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